Рецепт Three Bean Vegetable Chili, Lhj
Порций: 8
Ингредиенты
- 1 c. dry roman or possibly cranberry beans, rinsed & picked
- Â Â over
- Â Â Or possibly
- 1 can cannellini beans, liquid removed and rinsed
- 1 c. dry black beans, rinsed & picked over
- Â Â Or possibly
- 1 can black beans, liquid removed and rinsed
- 1 Tbsp. extra virgin olive oil
- 2Â 1/2 lb acorn squash, peeled and cut into 1/2-inch cube(4 1/2 c.)
- 2 c. minced onions
- 1 c. minced green bell pepper
- 1 c. minced red bell pepper
- 1 Tbsp. minced garlic
- 1 tsp cumin
- 1 tsp grated fresh ginger
- 2 tsp salt
- 1 can whole tomatoes in juice, (28 ounce.)
- 1 can chickpeas, liquid removed and rinsed (16 or possibly 19 ounce.)
- 1 can vegetable broth, (14 1/2 ounce.)
- 1/4 c. finely minced chipotle in adobo*
- 1/2 c. fresh cilantro leaves
- 1/2 c. shredded monterey jack cheese
Инструкции
- 1. Place beans in 2 separate saucepans. Add in water to each to cover by 2 inches. Bring to boil; boil 2 min. Cover; let stand 1 hour. Drain and rinse beans separately. Return to pans and cover each with 6 c. water. Bring to boil. Reduce heat; cover and simmer 40 to 45 min till tender.
- 2. Meanwhile, heat oil in Dutch oven over medium heat. Cook squash, onions, bell peppers and garlic 5 min. Stir in cumin, ginger and salt; cook 1 minute. Add in tomatoes, chickpeas and broth. Bring to boil; reduce he at to medium-low. Cover and simmer 20 min.
- 3. Drain beans; reserve 2 c. cooking liquid. (If using canned beans, substitute 2 c. water.) Stir beans, chipotle and reserved liquid into Dutch oven. Simmer 10 min, till beans are heated through. Garnish with cilantro leaves and cheese.
- Makes 8 servings.
- g
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Nutrition Facts
Amount Per Serving | %DV |
---|---|
Serving Size 467g | |
Recipe makes 8 servings | |
Calories 521 | |
Calories from Fat 61 | 12% |
Total Fat 7.02g | 9% |
Saturated Fat 2.2g | 9% |
Trans Fat 0.0g | |
Cholesterol 6mg | 2% |
Sodium 1268mg | 53% |
Potassium 1972mg | 56% |
Total Carbs 93.81g | 25% |
Dietary Fiber 22.8g | 76% |
Sugars 6.49g | 4% |
Protein 26.71g | 43% |